Diet plan grocery list
Romaine lettuce
Collard greens
Brussels sprouts
Bell peppers
Leeks
Grapes
Watermelon
Peaches
Plums
Blackberries
Chicken thighs
Ground turkey
Canned tuna
Canned salmon
Mackerel
Brown rice
Whole wheat pasta
Oats
Black beans
Pinto beans
Lentils
Low-fat cottage cheese
Skim milk
Peanut butter
Sunflower seeds
Canola oil
Carrots
Potatoes
Celery
Green beans
Whole grain bread
Eggs
Onions
Parsley
Diet plan overview
The Pritikin diet plan for free proves that you don't need expensive supplements or exotic ingredients to eat healthily. It utilizes everyday, affordable foods that are both nutritious and widely available.
This plan is perfect for anyone looking to adopt a healthier diet without breaking the bank, focusing on maximizing the health benefits of simple, natural foods.
Foods to eat
- Seasonal Vegetables and Fruits: Choose local, seasonal produce to save costs.
- Bulk Whole Grains: Purchase grains like oats and rice in bulk for savings.
- Beans and Lentils: Economical protein sources that are versatile in cooking.
- Frozen Vegetables: Often cheaper and just as nutritious as fresh.
- Eggs: Affordable and rich in protein, perfect for any meal.
✅ Tip
Foods not to eat
- Pre-packaged Snacks: More expensive and less healthy than whole foods.
- Takeaway Meals: Generally more costly and not as nutritious.
- Expensive Cuts of Meat: Opt for cheaper cuts or alternative protein sources like tofu.
- Specialty Health Foods: Often pricier without significant nutritional benefits.
- Organic Produce: While beneficial, non-organic can be cheaper and still healthy.
Main benefits
The Pritikin diet plan for free proves that healthy eating doesn't need to be expensive, utilizing affordable and accessible ingredients. It also encourages creativity in meal preparation, making nutritious eating enjoyable and varied.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Leverage community resources like local farmers' markets at the end of the day for discounts on fresh goods. Also, community gardens can offer free access to fresh produce, and planning your meals around these can lead to substantial savings.
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Meal plan suggestion
Meal Plan for Pritikin Diet Plan for Free
Day 1
- Breakfast: Oats with skim milk and grapes
- Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
- Dinner: Baked mackerel with brown rice and steamed carrots
- Snack: Apple and peanut butter
Calories: 1650 Fat: 47g Carbs: 215g Protein: 95g
Day 2
- Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
- Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
- Dinner: Grilled chicken thighs with potatoes and steamed green beans
- Snack: Banana and sunflower seeds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 90g
Day 3
- Breakfast: Oats with skim milk and grapes
- Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
- Dinner: Baked canned salmon with brown rice and steamed carrots
- Snack: Apple and peanut butter
Calories: 1650 Fat: 47g Carbs: 215g Protein: 95g
Day 4
- Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
- Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
- Dinner: Grilled chicken thighs with potatoes and steamed green beans
- Snack: Banana and sunflower seeds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 90g
Day 5
- Breakfast: Oats with skim milk and grapes
- Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
- Dinner: Baked mackerel with brown rice and steamed carrots
- Snack: Apple and peanut butter
Calories: 1650 Fat: 47g Carbs: 215g Protein: 95g
Day 6
- Breakfast: Whole wheat toast with low-fat cottage cheese and blackberries
- Lunch: Ground turkey lettuce wraps with onions, garlic, and parsley
- Dinner: Grilled chicken thighs with potatoes and steamed green beans
- Snack: Banana and sunflower seeds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 90g
Day 7
- Breakfast: Oats with skim milk and grapes
- Lunch: Chicken thigh salad with romaine lettuce, bell peppers, and balsamic vinegar
- Dinner: Baked canned salmon with brown rice and steamed carrots
- Snack: Apple and peanut butter
Calories: 1650 Fat: 47g Carbs: 215g Protein: 95g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024